How to write a Diet Meal Plan? Download this Diet Meal Plan template that will perfectly suit your needs.
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This is a diet list with several options. Each item in this list contains approximately 15 grams of carbohydrate, 3 grams of protein, a trace of fat, and 80 calories. Whole grain products average about 2 grams of fiber per serving. Some foods are higher in fiber. Those foods that contain 3 or more grams of fiber per serving are identified with the fiber symbol. You can choose your starch exchanges from any of the items on this list. If you want to eat a starchy food that is not on this list, the general rule is that:
- ½ cup of cereal, grain or pasta is one serving;
- 1 ounce of bread product is one serving.
Your dietitian can help you be more exact. The goal diet is to delay the absorption of food. This can be accomplished through changes in eating habits. Follow these general guidelines:
- Do not eliminate carbohydrates from the diet.
- Increase your intake of complex carbohydrates (starches). These foods are absorbed more slowly than simple Carbohydrates and therefore do not cause rapid changes in blood sugar levels.
- Examples of complex carbohydrates are bread, cereals, pasta, rice, vegetables, and legumes.
- Avoid foods high in simple carbohydrates such as jams, jellies, table sugar, honey syrup, molasses, pies, candy, cakes, cookies, pastries, and soda pop.
- Increase your intake of fiber. Fiber is the indigestible portion of Fruits, vegetables, legumes, and grains. Carbohydrates are absorbed more slowly when they are part of a high fiber meal.
- Eat Fruit-fresh or canned without sugar - rather than drinking juice. The added fiber will slow down sugar absorption.
- Eat smaller meals with snacks between meals and at bedtime.
- Avoid foods and beverages containing caffeine often produces the same symptoms as hypoglycemia and may make you feel worse.
- Avoid alcoholic beverages. Alcohol lowers blood sugar levels, especially on an empty stomach.
- Maintain of achieving desirable body weight. Excess weight interferes with the body's ability to use insulin.
- Decrease your fat intake. A high-fat diet has been shown to interfere with insulin use. Because fat is high in calories, decreasing fat intake will also help you lose weight. If you are at your desirable body weight, replace calories from fat with calories from complex carbohydrates.
Sample suggested Meal Plan for A Diet
2,000 Calories 233 gm Carbohydrate, 98 gm Protein, 80 gm Fat 1,500 Calories 149 gm Carbohydrate 76 gm Protein, 65 gm Fat Fruit 1 Exchange 1 Exchange Egg or Meat 1 Exchange 1 Exchange Bread 2 Exchange 1 Exchange Fat 1 Exchange 1 Exchange Milk, 2 1 Exchange 1 Exchange Beverage As Desired As Desired Meat 1 Exchange 1 Exchange Bread 1 Exchange 1 Exchange Fruit 1 Exchange 0 Fat 1 Exchange 0 Meat, Fish, Cheese, Poultry 2 Exchange 2 Exchange Bread 2 Exchange 1 Exchange 1 or 2 Exchange 1 or 2 Exchange Fruit 1 Exchange 1 Exchange Fat 2 Exchange 1 Exchange Beverage As Desired As Desired Meat 1 Exchange 0 Bread 2 Exchange 1/2 Exchange Fat 1 Exchange 0 0 1/2 Exchange Meat, Fish, Cheese, Poultry 2 Exchange 2 Exchange Bread 2 Exchange 1 Exchange Vegetable 1 Exchange 2 Exchange Vegetable, Raw As Desired As Desired Dessert, Sugar-free As Desired As Desired Fat 2 Exchange 1 Exchange Beverage As Desired As Desired Bread 1 Exchange 1/2 Exchange Milk, 2 1 Exchange 1/2 Exchange Before starting any diet, ask a doctor.. Product Cereals/Grains/Pasta Portion Bran cereals concentrated 1/3 cup Bran cereals, flaked ½ cup Bulgur (cooked) ½ cup Cooked cereals ½ cup Cornmeal (dry) 2 ½ Tbsp Flour, bleached or wheat 2 ½ Tbsp Flour, Rye 3 Tbsp Flour, Barley, Millet ½ cup Grapenuts 3 Tbsp Grits, hominy, cooked ½ cup Other ready-to-eat unsweetened cereals ¾ cup Pasta (cooked) ½ cup Puffed cereal 1 ½ cup Rice, white or brown (cooked) 1/3 cup Shredded wheat ½ cup Wheat germ 3 Tbsp Dried Beans/Peas/Lentils Beans and peas (cooked) 1/3 cup Lentils (cooked) 1/3 cup Baked beans ¼ cup Starchy Vegetables Corn ½ cup Corn on cob, 6" long 1 Lima beans ½ cup Peas, green (canned or frozen) ½ cup Plantain ½ cup Potato, baked 1 small Potato, mashed ½ cup Squash, winter (acorn, butternut) 1 cup Yam, sweet potato, plain 1/3 cup Bread Bagel ½ Bread Sticks, crisp, 4" 2 Croutons, low fat 1 cup English muffin ½ Hot Dog or Hamburger bun ½ Pita, 6" across ½ Plain roll, small 1 Ra
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